Let’s compare foods that raise vs foods that do not raise blood pressure. Many people wonder what foods raise blood pressure. Many want to lower their blood pressure with food. This is a good goal. Food can help a little. But food is not a replacement for medicine. It is a support for medications. So called first line blood pressure medicine can lower your top number (systolic) by 10 to 20 points. That is a big change. Food usually helps by only a few points. It does not work for everyone.
Beetroot and Blood Pressure
Let’s talk about some of the foods people say help. One of the most talked about is beetroot. Beetroot contains nitrates. Nitrates can turn into nitric oxide. This helps relax blood vessels. Relaxed blood vessels make it easier for the heart to pump. That can lower blood pressure. But the effect is small. On average, beetroot juice lowers the top number by about 3 to 4 points. The bottom number may drop by 1 or 2 points. Some people see no change at all.
Hibiscus Tea: Only 30-40% Report Response
Another food often mentioned is hibiscus tea. Hibiscus tea may help some people lower blood pressure. A study found it lowered the top number by about 7 points. The bottom number dropped by about 3 points. But again, this does not work for everyone. The effect may wear off over time. It depends on your health, your medications, and how your body reacts. Only 30-40% patients report any response at all.
Why Food Still Matters
So, should we forget about food? No. Food still matters. Some foods can help. Some foods do not raise blood pressure. These are safe to eat. Some foods raise blood pressure. These are best to avoid. The best thing you can do is eat foods that do not raise your blood pressure. This is the most important thing to remember when you think of foods that raise vs foods that do not raise blood pressure
Understanding Sodium
To find the right foods, think first about sodium. Sodium is a part of salt. Salt is sodium plus chloride. Too much sodium makes the body hold onto water. This raises blood pressure. The heart has to work harder to move that extra fluid. Most people eat too much salt. Processed foods and restaurant meals are high in sodium.
The Role of Potassium
The body needs potassium too. Potassium helps balance sodium. It helps the kidneys get rid of extra sodium. That helps lower blood pressure. Foods like bananas, sweet potatoes, and leafy greens have potassium.
Fiber and Heart Health
Fiber helps too, as a part of plants. It helps control blood sugar and makes sure the gut work well. It also helps keep the heart healthy. Whole grains, beans, and vegetables have a lot of fiber.
Fats and Sugars to Watch
Healthy fats are important. Saturated fats can raise cholesterol. High cholesterol can lead to hard arteries. That can raise blood pressure. Use olive oil, nuts, and avocados. Avoid butter and lard.
Added sugar is another problem. Sugar can lead to weight gain. Extra weight can raise blood pressure. Sweet drinks and desserts have a lot of added sugar.
What Makes a Food Good for Blood Pressure?
What is the big idea? The best foods for blood pressure are low in sodium, high in potassium and fiber, and have healthy fats. They do not have added sugar. They do not raise blood pressure. Some may help lower it, but only a little. This is the most important conclusion when you look at foods that raise vs foods that do not raise blood pressure.
Foods That Raise Blood Pressure
Salt, bacon, ham, sausage, salami, pepperoni, canned soup, instant noodles, soy sauce, teriyaki sauce, miso, pickles, sauerkraut, olives, anchovies, smoked fish, cured meats, frozen dinners, bouillon cubes, gravy mixes, cheese, processed cheese, American cheese, cheddar cheese, parmesan cheese, blue cheese, salted butter, margarine, lard, fried chicken, fried fish, fried potatoes, French fries, potato chips, corn chips, pretzels, salted nuts, salted seeds, jerky, ramen noodles, restaurant meals, takeout food, fast food, white bread, white pasta, white rice, pastries, cookies, cake, donuts, croissants, muffins, biscuits, cinnamon rolls, sugar, high-fructose corn syrup, soda, energy drinks, sweetened iced tea, sweetened coffee drinks, candy, chocolate, ice cream, milkshakes, whipped cream, alcohol, beer, wine, liquor, energy bars, granola bars, processed breakfast cereals, instant oatmeal, ketchup, barbecue sauce, salad dressings, pickled vegetables, kimchi, relish, canned vegetables with salt, tomato sauce, spaghetti sauce, pizza, burgers, hot dogs, meatballs, tacos, burritos, enchiladas, quesadillas, fried rice, lo mein, curry with coconut milk, shrimp with garlic sauce, sushi with soy sauce, tamales, empanadas, plantain chips, gravy, stuffing, creamed vegetables, casseroles, hash browns, scrambled eggs with cheese, bacon bits, microwave meals, seasoned rice mixes, rice pilaf, stuffing mix, meat pie, shepherd’s pie, lasagna, macaroni and cheese, egg rolls, spring rolls, dumplings, tempura, gyoza, nachos, cheese dip, chili with salt, soup with broth, bagels, waffles, pancakes, syrup, cornbread, crackers, scones.
Foods That Do Not Raise Blood Pressure
Spinach, kale, arugula, swiss chard, beet greens, lettuce, broccoli, cauliflower, cabbage, Brussels sprouts, beets, carrots, celery, tomatoes, cucumbers, zucchini, squash, pumpkin, sweet potatoes, white potatoes (boiled or baked), onions, garlic, leeks, ginger, radishes, peas, green beans, asparagus, eggplant, okra, artichokes, bell peppers, chili peppers, avocado, apples, pears, oranges, bananas, apricots, peaches, plums, cherries, berries, strawberries, blueberries, raspberries, blackberries, grapes, kiwi, watermelon, cantaloupe, honeydew, pineapple, mango, pomegranate, prunes, dates, raisins, figs, lentils, chickpeas, black beans, kidney beans, pinto beans, navy beans, lima beans, soybeans, tofu, tempeh, edamame, quinoa, oats, brown rice, wild rice, bulgur, barley, farro, whole wheat, flaxseeds, chia seeds, hemp seeds, sunflower seeds (unsalted), pumpkin seeds (unsalted), almonds (unsalted), walnuts, cashews (unsalted), pistachios (unsalted), hazelnuts, brazil nuts, sesame seeds, extra virgin olive oil, avocado oil, canola oil, fish oil, salmon, sardines, mackerel, trout, herring, halibut, tilapia, tuna (low-sodium), plain yogurt, low-fat milk, kefir, buttermilk, unsalted cottage cheese, dark chocolate (70%+), green tea, hibiscus tea, rooibos tea, dandelion tea, water, sparkling water (unsalted), lemon water, coconut water (unsweetened), apple cider vinegar (diluted), herbs, spices, turmeric, cinnamon, basil, parsley, cilantro, oregano, thyme, rosemary, mint, dill, fennel.
Sources
British Heart Foundation: The best and worst foods for high blood pressure
Medical News Today: 50 foods to avoid with high blood pressure
